BRAIN-BOOSTING FOODS LIST
FOCUS & MENTAL CLARITY
Blueberries – Packed with antioxidants that improve communication between brain cells.
Green Tea – Contains L-theanine and mild caffeine for calm, sustained focus.
Dark Chocolate (85%+) – Rich in flavanols that boost blood flow to the brain.
MEMORY SUPPORT
Salmon & Sardines – Omega-3 fatty acids (DHA) essential for memory formation.
Walnuts – Improve recall and support healthy brain aging.
Pumpkin Seeds – High in zinc and magnesium, critical for learning and memory.
MOOD & STRESS RESILIENCE
Spinach & Kale – Folate and magnesium reduce brain fog and stress.
Avocados – Healthy fats that stabilize mood and improve circulation.
Fermented Foods (yogurt, kimchi) – Support the gut-brain axis for emotional balance.
ALL-DAY ENERGY
Eggs – Rich in choline, a building block for acetylcholine (learning neurotransmitter).
Quinoa & Oats – Complex carbs for steady glucose supply to the brain.
Turmeric – Curcumin reduces inflammation and may protect long-term brain health.
SAMPLE DAILY BRAIN PLATE
Breakfast: Oatmeal with blueberries, walnuts, and a green tea.
Lunch: Grilled salmon salad with spinach, avocado, and pumpkin seeds.
Snack: Dark chocolate square + fermented yogurt.
Dinner: Quinoa, turmeric-roasted vegetables, and lean protein (chicken or tofu).
SUPPLEMENTS THAT COVER MULTIPLE BRAIN NUTRIENTS IN ONE
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Disclaimer: This guide is for educational purposes only and is not medical advice.